This muscle can be said to be the heaviest muscle in our body, so its strength is very large, so your training intensity will be correspondingly very large, so that you can train effectively.
Whether doing squats or other leg exercises, most of them will involve quadriceps femoris. Some friends will have a strong delayed muscle pain after practicing their legs.
This is normal, because your muscles need to recover after tearing, and pain is an effective performance of your training. However, many times, we can relieve this pain and even make your leg fully recover after you sleep.
If you want to recover your legs better, you must stretch after training, whether it is training your legs or other parts.
If the muscle tingles abnormally and cannot recover for a long time, it may be injured and you need to see a doctor. What I want to talk about today is the normal fatigue and pain in your leg.
When stretching quadriceps femoris, we usually use two movements to stretch and recover. The first one is standing. Let's stand on one leg.
Then the calf of the other leg bends behind the body and pulls our ankles with our hands to keep the body upright. This is the one we often use. The second one is stretching on the mat, and the action is the same as the first one, but lying on the mat.
When doing this quadriceps stretching, we basically didn't do it right. Why? Our bodies are bent.
At our waist, the lumbar spine bends forward, so that when we stretch the above two legs, we will unconsciously push the lumbar spine forward and pull the legs back at the same time.
In this way, the flexibility of quadriceps femoris has little or no change, and the stretching effect is very bad.
The movements on the mat are the same. You will stretch your waist and pull your calf back, separating the quadriceps and hip joint from your upper body.
So the stretching effect can't be achieved. The correct action should be to lie on the mat, turn our unstretched legs, that is, calves, into a state of stretching forward, and bend the legs to about 90 degrees near the chest, so that the thighs can be well stretched to the quadriceps femoris.
When you do what I just said, you can test it yourself and straighten your calf. You will find that the range of motion increases obviously when the leg is pulled back 10 to 20 degrees.
Improving your stretching action will definitely make your legs recover better!